WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Onsdag 28/3 2018 Workout

    A: Every 90sec for 3 rounds of
    1: Pike hand stand hold x20-30sec
    2: Hollow straight arm pulls x10-12

    B: 10min amrap:
    5 Strict Pull ups/toe assisted strict pull ups
    8 push ups
    12 Ball slam

  • Strength Strength

    1-1-1 of:
    BB Back Squats 70% 3RM

  • Warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Ring Rows (Feet parallel on ring) 10 reps
    Close-Grip Push Ups 10 reps
    Air Squats 15 reps
    Strict Toes to Bar 5 reps

  • Kärrykavely tuplarattailla Workout

    Hyvillä sykkeillä palauttavaa ja rasvanpolttoa

  • Wod 30.3.2018 Workout

    1000 m row
    Tyre turn x10
    Mixed Kb carry (one hand overhead, other fr) 2 x 40 m
    1 mile assault
    Sled push x4
    Walking lunges 40 m

  • 26.3.2018 Ma Kyykky Strength

    Hypyt/loikat 5x3 (esim. hyppyjä boxille, tankohypyt, jännehyppyjä...)
    Kyykky 2x2x95%
    Suorinjaloin mave 3x6
    Vatsat 5x6-12

  • Maanantai 23.4 Strength

    Squat snatch
    On the Minute x 9 – 1 Repetition
    Minute 1 – 74%
    Minute 2 – 77%
    Minute 3 – 80%
    Repeat this cycle (2) additional times.

  • 27.3.2018 masters sm + ville Workout

    Työntö (pukeilta/telineistä)
    2@81%
    1@84%
    1@87%
    2@83%
    1@86%
    1@89%
    2@85%
    1@88%
    1@91

    • raskas ykkönen

    Splittiin tippuminen
    4x3@raskaampi kuin viimeksi
    Takakyykky
    8@68%
    6@73%
    4@78%

    Takakyykky hypyt 4x3@20%

  • 26.3.2018 masters sm Workout

    Tempaus, polvelta (pukeilta)
    2@81
    1©84
    1@87
    2@83
    1@86
    1@89
    2@85
    1@88
    1@91

    +raskas ykkönen

    Te veto lattiasta + lähes lattiasta
    3@90
    2x3@95

    Valakyykky, raskaampi kuin viime viikolla
    2x2
    3x1

    Te- otteella VAPU
    4x4

  • Tiistai 27.3 Workout

    15 Minute Recovery Bike